30-Minute Flounder

17 hours ago 1

Democracy Dies successful Darkness

Flounder fillets are truthful bladed it tin beryllium hard to support them from drying out. Here, layering the fillets with pesto helps support the food moist arsenic it roasts successful the oven. Make your ain pesto (see related recipe) oregon prime up your favourite marque astatine the supermarket. Or usage Dijon oregon chromatic mustard successful spot of the pesto.

Refrigerate for up to 2 days.

Ingredients

2 tablespoons olive oil
8 skinless flounder fillets (about 1 lb 14 ounces total; whitethorn substitute different thin, white-fleshed food fillets)
1/4 cupful pesto of your prime (may substitute Dijon mustard oregon chromatic mustard)
Fine salt
Freshly crushed achromatic pepper
1/2 cupful plain panko breadcrumbs, oregon much arsenic needed
1 lemon, chopped into wedges, for serving

Nutritional Facts

Per serving

Calories
290
Fat
16 g
Saturated Fat
3 g
Carbohydrates
7 g
Sodium
870 mg
Cholesterol
95 mg
Protein
28 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from “Feeding a Family: A Real-Life Plan for Making Dinner Work,” by Sarah Waldman (Roost Books, 2017).

Tested by Nilar Andrea Chit Tun.

Published April 18, 2017

Updated March 16, 2026